Don't get hurt at hoops

Shape Up

October 21, 2008

Pickup basketball games are fun -- and can be a great workout. But you always want to come through a game free of injuries.

There are several things you can do before a game starts to help reduce the chance of injury. Warming up with jumping jacks, stationary running or walking in place for 3 to 5 minutes, followed by slow, gentle stretches, can loosen muscles and make them less prone to strain.

Proper shoes are important, too. A good pair of basketball shoes can help ensure support and can avoid skidding during a game.

But limber muscles and good shoes aren't the only keys to a good day on the court. Here are other safety tips to consider before play begins:

*Use protective knee and elbow pads for protection from bruises and abrasions.

*Use a mouth guard to protect your teeth and mouth. If you wear glasses, use safety glasses or glass guards to protect your eyes. And do not wear jewelry or chew gum during practice or games.

*Outdoor courts should be free of rocks, holes and other hazards. Inside courts should be clean, free of debris and have good traction.

*If you plan to play on an outdoor court, take the weather conditions into account. Avoid playing in extreme weather. Slick surfaces caused by rain are dangerous in any sport. Also, make sure an outdoor court has proper lighting if your game will extend into the evening.

*Have an emergency plan in place if a serious injury takes place on the court. You want to reach medical personnel as soon as possible, especially for injuries such as concussions, joint dislocations, serious sprains and fractures.